What are the ways to make a big belly smaller

A large belly can be improved through adjusting dietary structure, strengthening core training, improving lifestyle habits, controlling stress hormones, and medical interventions. Abdominal fat accumulation is usually associated with factors such as excess calories, muscle relaxation, and metabolic disorders.

1. Adjust dietary structure:

Reduce the intake of refined carbohydrates and high sugar foods, and replace white rice and flour with whole grains. Increase high-quality protein such as chicken breast, fish, and soy products, and recommend a daily vegetable intake of 500 grams or more. Avoid sugary drinks and alcohol, as studies have shown that alcohol is preferentially converted into abdominal fat storage. You can try the Mediterranean dietary pattern, whose monounsaturated fatty acids help reduce visceral fat.

2. Strengthen core training:

Conduct 3-4 specialized training sessions per week for the transverse and rectus abdominis muscles, such as plank support, dead worm movements, and other static contraction movements. Cooperating with whole-body exercises such as swimming and cycling can increase basal metabolic rate. Be careful to avoid simple sit ups, as overtraining may lead to lumbar spine injuries. It is recommended to include 15 minutes of core activation during each training session, gradually increasing the resistance strength.

3. Improve lifestyle habits:

Ensure 7-8 hours of high-quality sleep per day, as insufficient sleep can disrupt leptin secretion. Avoid prolonged sitting and get up and move for 5 minutes every hour. Quitting smoking habits, nicotine can promote the redistribution of fat towards the abdomen. Establishing regular bowel habits is closely related to intestinal health and abdominal distension. You can try abdominal breathing training, which can enhance abdominal muscle tension for 10 minutes every day.

4. Control stress hormones:

Long term stress can lead to an increase in cortisol levels, promoting visceral fat accumulation. Relieve stress through mindfulness meditation, yoga, and other methods, which can take effect for 15 minutes every day. Avoid the psychological pressure caused by excessive dieting, as a very low calorie diet can actually trigger the body to store fat. Maintaining moderate social activity can exacerbate the tendency towards stress eating due to feelings of loneliness.

5. Medical Assistance Intervention:

For stubborn abdominal obesity with a BMI exceeding 28, prescription drugs such as GLP-1 receptor agonists may be considered under the guidance of a doctor. Medical cosmetic methods such as ultrasound lipolysis and cryolipolysis can specifically damage adipocytes. If accompanied by insulin resistance, glucose tolerance testing and treatment with metformin are necessary. Severe rectus abdominis muscle separation may require surgical repair. Reducing belly weight requires a synergistic effect of diet and exercise, and simple dieting may lead to skin laxity. It is recommended to maintain moderate intensity exercise for at least 30 minutes daily, such as brisk walking, dancing, etc. Replace animal oil with olive oil during cooking to reduce trans fatty acid intake. Recording daily changes in waist circumference is more valuable as a reference than weighing oneself. If there is no change in waist circumference after three months, it is recommended that the endocrinology department check hormone levels. Developing a habit of taking a walk after meals can effectively reduce abdominal fat accumulation, while paying attention to supplementing with vitamin D and calcium can help with fat metabolism.